Running to Overcome POTS: How Exercise Can Transform Your Life
Postural Orthostatic Tachycardia Syndrome (POTS) is a challenging and often debilitating condition that affects the autonomic nervous system, making everyday activities like standing or walking a significant struggle. However, for many individuals diagnosed with POTS, the benefits of running and regular exercise can be life-changing. It has been for me! In this blog post, we will explore how running can help manage POTS symptoms and improve the overall quality of life for those living with this condition.
Understanding POTS
POTS is a type of dysautonomia characterized by an abnormal heart rate response to changes in position, such as standing up from a seated or lying position. When people with POTS stand up, they often experience a rapid and excessive increase in heart rate, leading to symptoms like dizziness, fatigue, brain fog, and weakness. Living with POTS can be incredibly challenging, but exercise, particularly running, can offer numerous benefits.
The Benefits of Running for POTS
1. Improved Cardiovascular Fitness: One of the primary benefits of running for POTS is the improvement in cardiovascular fitness. Regular running can increase your heart's efficiency, helping it cope better with the rapid heart rate changes associated with POTS. This leads to a reduced likelihood of dizziness, fainting, and other POTS symptoms when you stand or engage in daily activities.
2. Enhanced Blood Circulation: Running promotes better blood circulation, which is crucial for individuals with POTS. Improved circulation can reduce the pooling of blood in the legs and help maintain better blood flow to the brain, reducing symptoms like dizziness and brain fog.
3. Increased Autonomic Adaptability: Engaging in running or other forms of cardiovascular exercise can help the autonomic nervous system adapt to various challenges. Regular physical activity can train your body to respond more effectively to changes in posture, thus mitigating the rapid heart rate response common in POTS. The trick is to not over train while running to help with this.
4. Better Endurance and Strength: Running also contributes to overall physical fitness, improving muscle strength and endurance. With increased stamina, POTS patients are more capable of performing daily activities without exhaustion or symptom exacerbation.
5. Mental Health Benefits: Living with POTS can be emotionally challenging due to its impact on daily life. Running and exercise, in general, release endorphins that can help combat anxiety, depression, and stress often associated with chronic illnesses. It can also boost self-esteem and provide a sense of accomplishment.
6. Weight Management: POTS symptoms often lead to a sedentary lifestyle, which can result in weight gain. Running can help with weight management and support healthier overall body functioning.
Safety Considerations for Running with POTS
It's essential to approach running with POTS carefully and under the guidance of a healthcare professional. Here are some safety considerations:
1. Start Slow: Begin with a gentle and gradual exercise program. Listen to your body and increase the intensity and duration of your runs over time.
2. Hydration: Staying well-hydrated is crucial for POTS patients. Dehydration can exacerbate symptoms, so ensure you drink plenty of water before, during, and after your run.
3. Compression Garments: Wearing compression stockings or garments can help improve blood circulation in the legs and reduce the risk of blood pooling.
4. Medication Management: Consult with your healthcare provider about any medications you are taking for POTS. They can provide guidance on timing and dosage concerning your exercise routine.
5. Pacing: Some POTS patients may find that interval training, alternating between running and walking, is a more manageable approach than sustained running. This one was especially hard for me when I started. I had a mind set that about running that I needed to be pushing myself with each run and race. This lead to increased POTS symptoms and other over training problems. Learning to enjoy the process and turning running into a mindful activity where I connect with my body rather than push it has been a process that has paid off big for me. I couldn’t have run the 12 half marathons this year without pacing and this mind set!
Conclusion
For those living with POTS, the idea of running may seem daunting. However, when done carefully and with the guidance of healthcare professionals, running can be a powerful tool for managing symptoms and improving overall quality of life. The physical, mental, and emotional benefits of running make it an attractive option for POTS patients looking to regain control over their lives and take steps toward a healthier, more active future. Remember, every step you take can bring you closer to a more vibrant and fulfilling life, even in the face of a challenging condition like POTS.
